Complex carbohydrates are less processed, and more slowly digested than simple carbohydrates, like refined sugar. Fiber promotes bowel regularity and helps to control cholesterol.
It can help you maintain your weight, and may even prevent type 2 diabetes and cardiovascular issues. It plays an important role in long-term health. A serving of popcorn contains about 6 grams of fiber. For reference, men under 50 years of age should eat 38 grams of fiber per day and women under 50 should have 25 grams.
Moderately low-carb diets usually consist of to grams of carbs per day. You can still enjoy a serving of popcorn while on a low-carb diet. The fiber content will help keep you full and the volume might prevent you from giving in to cravings for cake and cookies. If you do choose to eat popcorn as your snack, you may have to minimize other sources of carbohydrates for that day. Since popcorn has only a little protein and very few vitamins and minerals, it may not be the wisest choice as a regular snack on a low-carb diet, but can certainly be enjoyed on occasion.
Movie theater popcorn, for example, contains very high amounts of unhealthy saturated or trans fats, and lots of calories. Limit this style of popcorn to a rare treat or consider sharing a small portion with a friend.
To reap the health benefits of popcorn, try popping your own kernels at home. Another option is to cook popcorn kernels on the stove top. You will need some type of high-smoke point oil, but you can control the amount and type of oil you use. One-fifth of the carbohydrates in popcorn are in the form of dietary fiber, which is good for your overall health.
Popcorn is a good example of a high-volume, low-calorie whole grain. If cooked correctly, it makes a healthy snack. The smartest approach to any diet is not eliminating whole food groups like carbohydrates. Limit the amount of carbohydrates you eat from sugar and processed grains.
Or pop your own in the microwave or on the stove top. Popcorn is made from a type of corn that "pops" when heated. At the center of each kernel is a small amount of water, which expands when heated and eventually causes the kernel to explode.
Over the years, it has become increasingly popular. It became especially popular during the Great Depression because it was so cheap. Today around 1. By volume, it is the most popular snack food in America.
Many studies link whole grain consumption to health benefits like reduced inflammation and a decreased risk of heart disease 1 , 2 , 3 , 4. This is the nutrient content of a gram 3.
This is coming with a total of calories, 13 grams of protein, 78 grams of carbs and 5 grams of fat. This serving also contains a whopping 15 grams of fiber, which is extremely high.
Popcorn is a whole grain food that is high in important nutrients. This includes vitamins, minerals and very high amounts of fiber. A study done at the University of Scranton showed that popcorn contains very large amounts of polyphenols. Polyphenol are linked to various health benefits. This includes better blood circulation, improved digestive health and a reduced risk of many diseases 6 , 7. Several studies have also shown that polyphenols may reduce the risk of cancer, including prostate and breast cancer 8 , 9.
Popcorn contains large amounts of polyphenol antioxidants. These are plant compounds that have been linked to many health benefits. According to research, dietary fiber may reduce the risk of many diseases like heart disease, obesity and type 2 diabetes 10 , 11 , Fiber can also help with weight loss and promote digestive health 13 , 14 , The recommended daily intake of fiber is 25 grams for women and 38 grams for men.
However, most people are eating much less than that. Popcorn is very high in fiber, which has been linked to several health benefits. This includes weight loss and a decreased risk of many diseases.
Popcorn is high in fiber, relatively low in calories and has a low energy density. These are all characteristics of a weight loss friendly food. With 31 calories per cup, air-popped popcorn contains much fewer calories than many popular snack foods. One study compared feelings of fullness after eating popcorn and potato chips. They found that 15 calories of popcorn were as filling as calories of potato chips Because of its low calorie content, low energy density, high fiber content and increased satiety, eating popcorn may help you eat fewer calories and lose weight.
However, moderation is key. Even though it is much more filling than many other snack foods , it can still be fattening if you eat too much of it. Eating it in moderation may help with weight loss. There are many ways to enjoy popcorn, but the most convenient and most popular tends to be the pre-packaged microwave variety. Older adults need slightly less; women over 50 should get around 22 grams per day and men over 50 should aim for 28 grams.
Children need anywhere from 14 to 31 grams. If air-popped, popcorn delivers only trace amounts of fat. Most are monounsaturated and polyunsaturated fats, as opposed to saturated fats.
Many people wrongly assume that plain microwave popcorn is pretty much the same as air-popped popcorn. The problem is that most microwave popcorn brands use hydrogenated or partially-hydrogenated oils that contain harmful trans fats.
These are the fats that contribute to heart attacks, stroke, and other serious diseases. The average small order 88g of movie theater popcorn without added butter still delivers around calories, 43 grams of fat, 25 grams of saturated fat, milligrams of sodium, and 35 grams of carbohydrate. This could be due to the fact that most movie theaters season their popcorn with an artificial buttery seasoning salt called Flavacol.
A 3-cup serving of popcorn delivers 3 grams of protein, a relatively modest amount that rivals one cup of cooked broccoli. An average sedentary man needs around 56 grams of protein per day, while a sedentary woman would need roughly 46 grams per day. Most people don't think of popcorn as a nutrient-dense food , but it offers an impressive amount of essential vitamins and minerals. Most of us think of popcorn more as a snack food than health food. But popcorn can actually deliver significant health benefits, aiding in weight loss, improving digestion, and reducing the risk of heart disease, diabetes, and maybe even cancer.
Air-popped popcorn fills you up faster and takes longer to eat than other snacks. A study published in Nutrition Journal in reported that, among 35 normal-weight adults, popcorn was far more satiating than potato chips. In comparing popcorn and chips, the study participants reported that 15 calories of popcorn were just as filling as calories of potato chips. Most of the fiber in popcorn is insoluble , the type that helps keep you regular. Rather than drawing water from the intestines, this kind of fiber builds bulk in stool and speeds the transit time through the intestines.
It works much in the same way as psyllium husk , providing gentle relief of constipation while reducing the risk of hemorrhoids and gut infections. The fiber in 3 cups of popcorn is on par with 1 cup of cooked brown rice or oatmeal.
While this shouldn't suggest that popcorn is a reasonable substitute for nutrient-packed whole grains , it does illustrate popcorn's value in maintaining a healthy balanced diet and good digestion. Popcorn is one of the better sources of a type of polyphenols , antioxidants linked to numerous health benefits. By eliminating free radicals, polyphenols can reduce vascular inflammation, improving blood circulation and lowering blood pressure.
This, in turn, reduces the risk of atherosclerosis hardening of the arteries and cardiovascular disease. Natural polyphenols, which include flavonoids, phenolic acids, lignans, and stilbenes, are also linked to a reduction in the risk of certain cancers.
A review of studies suggested that flavonoids and isoflavones—both of which are polyphenols—may offer some breast and prostate cancer protection. In the past, doctors would warn patients with diverticulitis off seeds, nuts, and popcorn, fearing that the kernels could get lodged in the intestines and trigger an inflammatory attack. Diverticulitis is an infection or inflammation of the digestive tract that causes the abnormal formation of pouches in the intestines.
Today, there is little evidence that any of these foods cause diverticulitis. By increasing your intake of insoluble fibers through popcorn and other whole grains, you will be more likely to maintain normal bowel movements and reduce stress on the intestines. It is also believed that the polyphenols found in fiber-rich foods like popcorn may help reduce the inflammation that can trigger a diverticular attack. Corn allergies, in general, are uncommon.
While they may affect people with an allergy to rice, wheat, rye, or soy, scientists have been unable to establish the exact mechanism of cross-reactivity. People allergic to corn may also be cross-reactive to certain tree pollens and grasses. Symptoms, if any, tend to appear within two hours of eating a corn product and may include rash, hives, nausea, diarrhea, the swelling of the lips, and a tingling sensation in the mouth.
On rare occasions, the reaction may be severe, leading to a potentially life-threatening condition known as anaphylaxis. There are no known drug interactions with popcorn. Call or seek emergency care if you develop shortness of breath, wheezing, rapid heart rate, lightheadedness, or swelling of the face, tongue, or throat after eating popcorn. Generally speaking, most people can eat air-popped popcorn without any problems or side effects.
Any adverse effects are more likely to come from any trans fats added to popcorn or the chemicals used to flavor the kernels rather than the popcorn itself. Due to the increased intake of fiber, however, some people may experience bloating, gas, and loose stools.
When choosing the right microwave popcorn, let the numbers speak for themselves. Unless otherwise indicated, the serving size of the following popcorn brands is 2 tablespoons of unpopped corn or 3. If watching your calorie intake, considering opting for the smaller calorie microwavable popcorn packs offered by some manufacturers as they can help you maintain better portion control.
Or, skip the microwave and use an air popper to pop your corn. If you want to make your popcorn as healthy as possible, air pop it at home. You can then sprinkle it with seasonings like nutritional yeast or a small dash of sea salt. You can also microwave your own popcorn at home without a bag. Simply put a few tablespoons of kernels in a microwave-safe bowl, cover it, and place in the microwave for 2 to 4 minutes until the popping has slowed to one pop per second.
You can also make your own popcorn on the stove in a pot with a tight-fitting lid. To keep it on the lighter side, use a tablespoon of coconut oil. Air-popped and microwave popcorn with just a dash of salt or seasoning is just one of many ways to enjoy this nutritious snack.
Here are some creative recipes to try:. Popcorn is low in calories and makes a great snack addition to a healthy weight loss plan. Because popcorn is also a great source of dietary fiber, it can also help keep you satisfied and fuller longer in between meals.
If you make your own popcorn at home, a 1-cup serving of air-popped popcorn contains around 31 calories. If you add butter, salt, or other flavorings, the calorie count may increase slightly. Microwave popcorn is generally considered safe for consumption, especially when it does not contain excessive butter, seasonings, or other additives. However, in some cases, butter-flavored microwave popcorn may cause damage to the lungs if large quantities are inhaled over time.
Studies show that "popcorn lung" is preventable, however, if consumers allow the bag to fully cool before opening, inhaling, and consuming.
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